Thursday

Warm-up
SPECIFIC WARM UP [5:00 – 12:00]
BIKE
3 Rounds. . .
0:45 Moderate Pace
0:15 Sprint Pace

MOBILITY
0:30 Active Samson
0:30 Alternating Quad Stretch
0:30 Inchworm to Updog

ABMAT SIT UPS
[Coach: butt stays in contact with the floor throughout the movement, shoulders over hips and spine extended to complete the rep]
5 AbMat Sit Ups

PRACTICE ROUND
P1: 200 Meter Bike P2: 5 AbMat Sit Ups
P2: 200 Meter Bike P1: 5 AbMat Sit Ups

Metcon (Time)
TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
500 Meter Bike Erg
1,000 Meter Bike Erg
1,500 Meter Bike Erg

DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups

FLOW:
P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups

P1: 1,000 Meter Bike P2: 20 AbMat Sit Ups
P2: 1,000 Meter Bike P1: 20 AbMat Sit Ups

P1: 1,500 Meter Bike P2: 30 AbMat Sit Ups
P2: 1,500 Meter Bike P1: 30 AbMat Sit Ups

P1: 500 Meter Bike P2: 10 AbMat Sit Ups
P2: 500 Meter Bike P1: 10 AbMat Sit Ups
. . .
The workout will end with P2 completing 1,500 Meter Bike